Use your latest measurements?
Skip biometrics by reusing a prior TDEE record.
Your nutrition plan,
built around your body.
Answer a few quick questions and get your personalized calorie target, macros, and a full meal plan - in seconds.
Let's start with the basics
What's your biological sex?
Used for accurate metabolic calculations
How old are you?
Metabolism changes with age
What's your weight?
Current body weight
How tall are you?
Height affects your base metabolic rate
How active are you?
Your general daily activity level
Your Estimated Daily Burn
What's your job like?
Your daily work activity level
What exercise do you do?
Select all that apply, then set duration and frequency
Your exercises:
- Not selected
-
- Not selected
-
Daily steps?
Average from your phone or watch (optional)
Updated Estimate
Do you know your body fat %?
This lets us use the most accurate formula
Enter your body fat %
As measured or reported
Tape Measurements
Measure with a soft tape at the widest/narrowest point
Pick the closest match
Which body type looks most like you?
Are you an athlete?
Athletes use a different metabolic formula (Cunningham)
Precision Estimate
What's your goal?
This determines your calorie target
Slower = more sustainable, less muscle loss
Are you on GLP-1 medication?
Ozempic, Wegovy, Mounjaro, or similar
Are you using PEDs?
Testosterone, GH, SARMs, etc.
Any dietary needs?
Select all that apply, or skip
Any food allergies?
Select all that apply, or skip
How many meals per day?
We'll distribute your calories evenly
Plan duration?
How many weeks of meal plans
Your Nutrition Plan Summary
Review your selections before generating
We'll create your free account to deliver your plan
Please fix the following before generating:
Plan Generation Started!
Your cookbook and nutrition plan will appear in your dashboard in about 60-90 seconds.
Go to Dashboard